CrossFit Iron Pelican

Strength: Hang Squat Snatch Heavy Single Metcon: “High Heels”  AMRAP 9: 10 Hang Squat Snatches (75/55) 30 Double Unders SC: (75/55), 60 singles Fit: (65/35), 30 singles    

“One-Two Punch” Teams of 2: AMRAP 20: 3 Kettlebell Swings, 3 Box Jump Overs, 3 Wallballs 6 Kettlebell Swings, 6 Box Jump Overs, 6 Wallballs 9 Kettlebell Swings, 9 Box Jump Overs, 9 Wallballs ….. Kettlebell: (53/35) Box Jump Overs (24/20) Wallballs (20/14) Partners alternate full rounds. Partner 1 will do 3-3-3, then Partner 2

Metcon: “Guts and Glory” For Time: 21 – 15 – 9: Bike for Calories Thrusters (95/65) 15 – 12 – 9: Row for Calories Hang Squat Cleans (95/65) 12 – 9 – 6: Lateral Burpees over Bar Overhead Squats (95/65)   SC: Row instead of bike, (75/55)   Fit: 15-12-9 Cal Row & Thrusters (65/35)

As right now we will have classes tomorrow. Keep a eye on Facebook to see if anything changes. Please make your on judgment about getting out and coming to class.   Metcon: “Curve Ball” For Time: 100 Double Unders 50 Abmat Sit-ups 25 Med-ball Squat Cleans (30/20) 80 Double Unders 40 Abmat Sit-ups 20 Med-ball

Strength: 3-Position Power Snatch Build to a Heavy Complex Metcon: “Power Wheels” AMRAP 3: 12/9 Calorie Bike 12 Power Snatches (95/65) Rest 3:00 AMRAP 3: 12/9 Calorie Bike 8 Power Snatches (115/80) Rest 3:00 AMRAP 3: 12/9 Calorie Bike 4 Power Snatches (135/95) SC: Row, (75/55, (95/65), (115/80) Fit: Row, (55/35), (65/45), (75/55) Each round

“Any Minute” Teams of 3: On the Minute x 24 (6 Rounds) Station 1 – 1 Round of “Cindy” Station 2 – 10 Hang Power Snatches (95/65) Station 3 – Max Calorie Row Station 4 – Rest Each athlete will cycle through the 6 rounds, or 24 stations of the workout. Teammate 2 starts 1

Strength:   1RM Deadlift   15-20 Mins   Metcon:   “Smooth Criminal”  AMRAP 15: 60 Double Unders 30 Wallballs (20/14) 15 Deadlifts (245/165)   SC: 120 Singles, (14/10), (185/135)   Fit: 60 Singles, (10 or air squats), (155/105)

Metcon “Freezer Burn” 30-25-20-15-10 Calorie Bike Russian Kettlebell Swings (70/53) 10 Meter Shuttle Sprints   SC: Row, (53/35)   Fit: Row, (35/26)

Strength: 3-Position Squat Clean Build to a Heavy Complex Metcon: “Clean Shave” 3 Rounds: 15 Chest to Bar Pull-Ups 12 Lateral Barbell Burpees 9 Squat Cleans (135/95) SC: Pull ups, (115/80) Fit: Ring Rows, (75/55)

Metcon: “First Degree” 27-21-15-9 Wallballs (20/14) Sumo Deadlift High Pulls (75/55) Box Jumps (24/20) Push Presses (75/55) Calorie Row   SC: (14/10), (65/45)   Fit: (10 or air squats), (55/35), Step ups   Midline 4 Sets, Not For Time: 10 GHD 15 Good Mornings (95/65) SC: (65/45) Fit: 20 ABMSU, (45/35)